Pinkie~

As you know, I'm in my early 30s. What you don't know, however, is
that beginning this year, I've developed a stiff back: When I've been
bent over (while gardening, for example) and I try to stand up, I
can't. I have mild pain in my lower back and it takes about 10 to 20
seconds for me to get upright again.

I'm assuming this is a muscular issue, but if you think I'm wrong,
tell me :)  This problem has affected many of my favorite
activities--and I think I'm just too dang young to have this happening
to me! (If you think I'm wrong there, DON'T tell me!)

So, how can I remedy this? Are there exercises I should do? Stretches?
Or...? I am not interested in going to a chiropractor, and am mostly
looking for "help myself" solutions, but haven't had time to do the
research myself.

Thank you,
Kriswrite

---

Clarification of Question by kriswrite-ga on 12 May 2004 08:58 PDT

P.S. I should add that this problem occurs not only if I'm bent over
while standing up, but also when I'm on my knees or behind and bent
over.

---

Clarification of Question by kriswrite-ga on 12 May 2004 09:00 PDT

P.P.S. Oh, and also...the pain is gone as soon as I get upright :)

Kris,

I've gathered some info for you on exercises for the lower back. Hope
this helps! I certainly know what this problem is like. I've suffered
from arthritis involving my spine for nearly thirty years.

Below I've posted small snippets from some of the best online articles
I found on the subject. For more details about the exercises
themselves, you'll want to read the articles in their entirety.

"Instead of assuming, as almost all other researchers have done, that
muscle-strengthening routines are the answer for low-back pain, the
Danish researchers reasoned that healthy functioning in the low back
does not depend on muscle strength, endurance, and flexibility alone -
but also on the COORDINATION of movements involving the lower back.
They theorised that individuals who moved clumsily might put
inordinate strains on their low-back muscles, connective tissues, and
spinal structures, even if their basic muscle strength was pretty
decent, leading to the onset of pain. As a result, the Danes
hypothesised that training to improve coordination - but not
necessarily muscle strength - might help individuals develop smoother
movements of the lower back, which would then decrease the risk of
harmful stress on the low back and thereby reduce the risk of pain."

Peak Performance Online
http://www.pponline.co.uk/encyc/0033.htm

"Muscular stretching can be a very important part of the healing
process for tightened muscles of the back.  It is essential to
lengthen any shortened muscular tissue of the back to help prevent
further pulling on the already shortened fibers.  Muscular
strengthening exercises will be important once the back irritation has
subsided.  Back strengthening exercises help to build stability to
weak tissue."

#1 Back Pain Site
http://www.1backpain.com/back_exercises.htm

"To properly care for the lower back, adults at any age should behave
like athletes in training. And all athletes should include the back in
their warm up exercises, even if their sport focuses on the lower
body. Conditioning these muscles to be strong and flexible will
prepare them to perform both expected and unexpected functions.

With strength, flexibility and a knowledge of how to bend and lift
safely, gardeners who train for their 'sport' will not be sidelined
with pain."

Packet Online
http://www.pacpubserver.com/new/health/i-q/hm1220.html

"Williams? flexion exercises have been a cornerstone in the management
of lower back pain for many years for treating a wide variety of back
problems, regardless of diagnosis or chief complaint.  In many cases
they are used when the disorder?s cause or characteristics were not
fully understood by the physician or physical therapist.  Also,
physical therapists often teach these exercises with their own
modifications."

Backtrainer
http://backtrainer.com/Williams-Flexion-Versus-McKensie-Extension-Exercises-For-Low-Back-Pain.html

"The lower back is an area that's often ignored but one which
frequently causes problems, especially as the years go by.
Strengthening exercises, as well as stretching, will help prevent
injury and pain. It's important to focus on the lower back muscles as
well as those in areas that support the lower back. These include the
stomach, hip flexors, and hamstrings (back of the thigh)."

Go Ask Alice
http://www.goaskalice.columbia.edu/1505.html

"The following exercises are designed to increase your flexibility.
Stretch to the point of a gentle stretch and hold it, without
bouncing. The stretches can be performed all at once or spread
throughout the day. You should stretch at least 5 days a week.
DISCONTINUE AN EXERCISE IF IT IS PAINFUL."

Spine Universe
http://www.spineuniverse.com/displayarticle.php/article1016.html

"Stretching exercises should form an integral part of any fitness
training program. The stretching exercises below can help...

- Increase range of motion allowing you to stretch and reach further 
- Reduce the incidence and severity of low back pain..." 

Sports Fitness Advisor
http://www.sport-fitness-advisor.com/stretchingexercises.html

Google search strategy:

Google Web Search: "exercises" + "lower back"
://www.google.com/search?hl=en&q=exercises+%22lower+back

Best wishes always,
Pink

Perfect! Thank you :)

Acch Kris...

I wouldn't be so quick to rule out a chiropractor.
I'm a *little* older than 30, and on occasion, after
sleeping funny or somesuch, I'll barely be able to
walk. Fortunately, I was given some training in 
self-adjustment by a chiropractor, and as soon as
I'm able to relax the muscle spasm that's causing
the misalignment of the spine, and I'm able to
perform an adjusment, the pain disappears and I
can walk again.

Hot and cold packs can relax a muscle spasm, but
nothing helps like the subsequent adjustment.
Of course it pays to find a good chiropractor,
and it's worth the effort to do so.

Pain and/or stiffness in the lower back can be related to an
astounding number of causes.

Here's a good discussion of the matter:

http://www.medicinenet.com/Low_Back_Pain/page1.htm

Thanks, Pink. I don't think I have any of the problems mentioned; just
ordinary stiffness. How about this: Gimme some stretches or exercises
said to help lower back stiffness...Dr. Kriswrite thinks she's just
not as limber as she used to be.

Kriswrite

Hi kriswrite-ga,

   You might be interested to read my comments on a previous
question:
http://answers.google.com/answers/threadview?id=280707

Regards
ldavinci-ga

Hi Kris,

I've been doing Callanetics off and on for the past 5 years or so. 
One of the best back stretches I have ever done is explained in my
last paragraph.  Do it VERY slowly, and don't let your foot touch the
floor until the leg/foot is ready.  It's the most amazing stretch and
feels delightful.  You can even do it while laying on your back in
bed.

For the back: The key to a strong back is a strong stomach. Any
movement that requires back strength needs the stomach to support it.
This will help with posture, balance, turns, just about everything.
When your center is strengthened, everything is easier.

Stretches 
Lay down on your back, legs straight, arms to your side. Slowly bring
the right knee towards your chest keeping the left leg straight. Grab
the knee with hands and gently pull towards your chest. Hold for a
moment, then gently return the leg to the starting postition and
repeat with the other leg. This isn't an extreme stretch, just a good
one to do several times a day to kind of loosen up the lower back.

Lay your back, legs straight, arms on the floor extended out to the
sides from the shoulders. Either leave the arms straight or bend at
the elbow so that the hands will be even with your head. Bring the
right knee up to the chest, keeping the left leg straight. Cross your
right leg over your body trying to touch the floor on the left side.
Keep the right shoulder connected to the floor as you do this. Try to
keep everything relaxed and make sure you breath while you hold this
for about a slow count of 50. Don't bounce, just let the leg relax
into the stretch. Now gently and slowly bring the leg back to the
chest and then back to the starting position. Then repeat to the other
side. Keep your head looking forward and just close your eyes and
enjoy the stretch.


Happy stretching!
tlspiegel

Thank you; I will try that!

I have to add, though, that I have a very strong stomach area...I sing opera! :D

Kriswrite

Many thanks for the five stars and the lavish tip!

Best,
Pink